L-theanine in tea and dietary supplements could have advantages for anxiousness, mind well being, and sleep. Be taught extra about l-theanine advantages on this knowledgeable assessment.
In case you’re just like the tens of millions of people who find themselves searching for pure reduction for points like anxiousness, stress, insomnia, and mind well being, you might need heard a couple of complement or compound present in tea referred to as l-theanine. What’s l-theanine? L-theanine is a water-soluble, nonprotein amino acid that’s naturally present in inexperienced and black tea leaves, in addition to sure styles of mushrooms. The leaves of the Camellia sinensis plant are used to make inexperienced, black, and oolong tea, and comprise average quantities of l-theanine. The quantity of l-theanine current in tea will depend on a number of variables, together with the number of tea, the geographic area it was grown in, and when and the way it was harvested. Nevertheless, a cup of inexperienced tea sometimes comprises 8-30 mg of l-theanine, whereas complement types of the amino acid are normally offered in 200 mg or 400 mg doses. L-theanine just isn’t made by the human physique, neither is it an important nutrient that have to be obtained from the weight loss program, however that’s to not say it shouldn’t be included within the weight loss program. Regardless of l-theanine not being categorized as an important nutrient, researchers are finding out how its supplemental use could present a spread of well being advantages, particularly for serving to anxiousness, stress, insomnia, and cognition.
Additional analysis is required to totally perceive the total vary of results that l-theanine dietary supplements have on human well being. Nevertheless, it’s believed to be related to a rise in neurotransmitters, alpha mind wave exercise, and cell safety from harm by free radicals. Research topics have been reported to have elevated ranges of serotonin, dopamine, and gamma-aminobutyric (GABA) within the mind after taking l-theanine, which means that l-theanine could enhance neurotransmitters. Folks have additionally reported feeling extra relaxed, calm, and targeted after taking l-theanine dietary supplements, which researchers consider could possibly be attributed to a rise in alpha mind wave exercise. Moreover, l-theanine is thought to comprise antioxidant properties, which can assist shield cells from harm in opposition to free radicals within the physique. Though analysis is ongoing, research have proven that this complement can present a spread of advantages, together with improved cognitive operate, an improved immune system, lowered blood strain, lowered stress, enhanced temper, and higher sleep.
4 L-Theanine Advantages
Analysis has discovered the next potential well being advantages for l-theanine consumption.
1. Improves Cognitive Perform
A examine by which individuals got a 100 mg complement of l-theanine or a placebo confirmed that the individuals who got the l-theanine made fewer errors of their consideration activity than the management group. Associations have additionally been made between taking l-theanine with caffeine and a good higher enhance in focus and focus.
2. Lowers Stress and Blood Stress
Researchers have discovered that average doses of l-theanine can decrease the resting coronary heart fee and assist decrease spikes in blood strain in response to tense conditions the place individuals’s blood strain beforehand spiked. In a single examine, a 200 mg dose of l-theanine lowered the resting coronary heart fee of contributors, which might help scale back stress and promote leisure.
3. Improves Rest and Sleep
Many individuals drink inexperienced or black tea within the evenings to chill out and put together themselves for a great evening’s relaxation. One of many causes for tea’s stress-free properties is probably going l-theanine. Consuming l-theanine has been proven to gradual the resting coronary heart fee, help in leisure, and promote extra deep and restful sleep. Researchers from one examine noticed that doses of 250-400 mg of l-theanine improved sleep in animals and people.
4. Improves the Immune System
A number of research have demonstrated how l-theanine can profit the immune system. Though extra analysis is required, research have linked the supplementation of l-theanine to a lower in higher respiratory infections, improved intestinal tract irritation, and, when coupled with the antioxidant properties of inexperienced tea, to profitable flu prevention.
Who Ought to Take L-theanine?
What’s the l-theanine dose for anxiousness and different advantages? The really helpful dose sometimes ranges from 200-400 mg per day, however this varies relying on the product and the person, and extra analysis is required to find out correct doses. These dietary supplements can be found in capsule, pill, tender gel, and powder type; you should purchase dietary supplements from well being meals shops, pharmacies, and on-line retailers. As with all complement, selecting a reputable model and following the directions is crucial. I at all times advocate third-party examined dietary supplements. The most typical seals to search for are NSF-certified, BSCG-certified, and USP-verified. Though L-theanine is mostly protected, it may react with sure drugs and isn’t match for everybody. Due to this fact, it is usually essential to speak to your physician earlier than taking l-theanine dietary supplements, particularly in case you are pregnant, receiving chemotherapy therapies, or taking blood strain drugs. One protected option to benefit from the anti-anxiety advantages of l-theanine is thru curling as much as a cup of inexperienced or black tea extra typically, as is the custom in lots of healthful weight loss program patterns, such because the Japanese weight loss program.
For extra blogs on well being and wellness, try a few of my newest:
Written by Anna Tobin, dietetic intern with Sharon Palmer, MSFS, RDN
References
Carter, A., & Sissons, C. (2023, March 24). L-theanine: Advantages, dangers, sources, and dosage. Medical Information At present. Retrieved August 24, 2023, from https://www.medicalnewstoday.com/articles/324120#overview
Fontaine, D., & Mehta, F. (2021, January 20). L-Theanine: Dosage, Advantages, and Facet Results. Healthline. Retrieved August 24, 2023, from https://www.healthline.com/well being/l-theanine
Keenan, E. Okay., Finnie, M. D.A., Jones, P. S., Rogers, P. J., & Priestley, C. M. (2011, March 15). How a lot theanine in a cup of tea? Results of tea kind and technique of preparation. Meals Chemistry, 125(2), 588-594. https://www.sciencedirect.com/science/article/abs/pii/S0308814610011416
Saeed M, Khan MS, Kamboh AA, Alagawany M, Khafaga AF, Noreldin AE, Qumar M, Safdar M, Hussain M, Abd El-Hack ME, Chao S. L-theanine: an astounding sui generis amino acid in poultry diet. Poult Sci. 2020 Nov;99(11):5625-5636. doi: 10.1016/j.psj.2020.07.016. Epub 2020 Aug 6. PMID: 33142480; PMCID: PMC7647716.
